4 Body-Weight Moves for 'Warrior' Legs

An Army soldier performs squats at Fort Carson.
U.S. Army Sgt. Melissa Schimmel, an intelligence analyst with Headquarters and Headquarters Troop, 2nd Special Troops Battalion, 2nd Brigade Combat Team, 4th Infantry Division, performs squats on a Smith machine at Fort Carson’s Iron Horse Sports and Fitness Center in Colorado Springs, Colo., April 18, 2013. (Staff Sgt. Andrew Porch/U.S. Army photo)

Who doesn't want cut, muscular legs that can run for days? I want to share four moves that target your legs and build their endurance to keep you battle-ready. To get the legs you want, you're going to have to get moving. With these four exercises, your legs will be on the "warrior" way in no time.

Warrior Leg Move #1: Squat

It's basic, you know how to do it and it will give you incredible results. Whether you go with or without weights, squatting is the fundamental move you should cling to if shapely thighs are your goal.

To perform a squat, place your feet shoulder-width apart. Bend at the knee until your thighs are parallel to the floor. Return to the starting position and repeat.

If this is too easy, you can add more weight or turn your regular squat into a jump squat for extra thigh-trimming power. When you reach the bottom of your squat position, jump as high as you can, land in the starting position and repeat.

Warrior Leg Move #2: Lunges

Another classic move, lunges, will get your thighs tight and toned to perfection. To do them right, start by standing as you normally would, feet placed approximately hip-width from one another. Take a lunging step with your right foot, bend your left knee so that it almost touches the ground and your right knee is at a 90-degree angle, and return to the starting position. Repeat with the other foot stepping forward in a lunging motion.

Still need more burn? Grab two dumbbells and go at it again.

Warrior Leg Move #3: Leg Circles

Sure, it looks ridiculously easy, but if you think leg circles are a cinch, you've not given them a try lately. Starting out, you'll need to lie on your back on top of a soft surface, such as carpet or a yoga mat. Bending your left leg and keeping your left foot flat on the ground, lift your right leg into the air with your toes pointed and no bend in the knee. Then draw large circles in the air with your leg. Make the circles in a clockwise motion five times and then do five more in a counterclockwise motion. Swap legs and repeat.

When you feel particularly powerful, try spelling out the entire alphabet with each leg and see how far you get.

Warrior Leg Move #4: Scissor Jacks

With your feet shoulder-width apart, stand with your hands facing the ground and arms extending out to either side. Jump into the air. While in the air, cross your right arm over your left arm and right leg over your left leg. Jump again, this time returning to the starting position, and then repeat with your left arm and leg going in front of your right arm and leg.

Want to take your routine to the next level? Join the Tee Major Fitness Squad and get your first body-weight mission 100% free.

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